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Creamy Carrot Tomato Soup

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Carrot Tomato Soup is creamy, sweet-tasting, and very satisfying. I like to make a large batch and store leftovers in the fridge for easy weekday lunches. This soup is dairy-free, gluten-free, sugar-free and full of fiber. Kids love it too!

carrot tomato soup in bowl with spoon. A kitchen towel, carrots and tomatoes, and crumbled crackers surround the bowl.

Creamy Carrot Tomato Soup

This is a fresh take on the classic tomato soup recipe we all know and love. Many of us were raised on the store-bought canned versions, but if you take a look at the ingredients these cans are usually high in added sugar, salt, and contain unwanted preservatives.

Well, for all those canned tomato soup lovers out there, I’m about to convert you to this delicious homemade creamy tomato soup recipe. Once you try it, you’ll never look back.

I’m a big fan of pureed soups. But they need to have some “oomph” to them. They can’t be too runny – I want a little bit of thickness. Well, today’s recipe uses carrots to add that “oomph” and they add natural sweetness too.

This soup is simple. There’s not a lot of fuss here. It’s kid-approved, husband-approved, and is so much healthier to make at home.

Side angle of bowl of carrot tomato soup. Crackers are piled in the front of the bowl.

Carrot Tomato Soup Ingredients & Health Benefits

I’ll let you in on a little secret – pureed soups are my favorite way to load up on extra servings of vegetables. And this recipe doesn’t disappoint. Here’s what we’re working with today:

  • Canned Diced Tomatoes – You’ll need two cans of diced tomatoes for the soup. Tomatoes are also a great source of vitamin C and a good source of vitamin A and vitamin K. They help to reduce inflammation and promote heart health.
  • Carrots – Carrots steal the show in this soup, adding the beautiful orange hue. Carrots are known to be a good source of fiber, beta carotene, potassium, vitamin K1 and antioxidants. Your body converts beta carotene into vitamin A which helps to promote a stronger immune system and better vision too!
  • Onion – You’ll need 1 yellow onion that will be sauteed with garlic in the pot first. Onions are a good source of vitamin C and helps to boost immunity and promote heart health.
  • Garlic – I used 3 cloves of minced garlic.
  • Canned Coconut Milk – Using coconut milk is a wonderful way to make this soup dairy free. Coconut milk has many health benefits. It’s a good source of healthy fats, and may help to benefit metabolism and reduce inflammation. You can find canned coconut milk in the “health foods” section of most grocery stores, or you can purchase online here.
  • Tomato Paste – You’ll also need 2 Tbsp of tomato paste.
  • Spices – To season the soup, I’m using salt and pepper, Italian seasoning and a pinch of red pepper flakes.

Serve With Roasted Chickpeas

I love to roast chickpeas and use them in my soup! It’s a great way to add protein and fiber and avoid using refined flours from traditional crackers and bread. Chickpeas are high in fiber and a good source of protein, iron, magnesium, and phosphorus. They help to promote satiety, weight loss, and blood sugar regulation.

I have an easy roasted chickpeas recipe here. All you need is a can of chickpeas. You can make them while you cook the soup. I season mine with grated parmesan cheese. It’s delicious!

Looking down on carrot tomato soup. Roasted chickpeas and grated parmesan cheese are sprinkled in the center of the soup.

How To Make Carrot Tomato Soup

This soup is so easy to make and can be done in three simple steps. For full instructions, scroll to the bottom of this post and print out the recipe card.

  1. In a large pot over medium-high heat, sautee the onions with a bit of cooking oil. Add in the carrots, and cook 3-4 minutes.
  2. Dump in all the other ingredients. Now you can bring the soup to a boil, then reduce to let simmer for 20-25 minutes. The soup will be done when carrots are soft.
  3. To puree the soup, you’ll need a blender. I used a regular blender. Pour the soup in smaller batches into the blender. Blend until smooth being careful as soup is hot. Serve with your favorite crackers or my roasted chickpeas. Save the extra soup for easy weekday lunches. Just reheat the soup in the microwave.

Using a Blender To Make Pureed Soups

I LOVE pureed soups because they’re easy to make and can be batch prepped for a week’s worth of lunches. Making pureed soup can be done in a few different ways:

  • Using a regular blender: Work with small batches of the soup, pouring it into the blender using a soup ladle. The soup will be hot, and air will want to release from the top. Sometimes the soup can bubble up – be careful when removing the lid for this reason. If you can, start at the lowest blending speed and slowly increase to high as you go.
  • Using a food processor: You can also use a food prossesor using the same steps as a regular blender. Work in smaller batches starting on the lowest setting or “pulse” then increasing higher as you go.
  • Using an immersion blender: An immersion blender is the easiest option as you don’t have to transfer the soup anywhere, you can just use it straight in the pot. Just place the immersion blender inside the soup and it will blend the ingredients easily for you. This tool is definitely nice to have in the kitchen, if you don’t have one you can check them out here.
Pureed carrot tomato soup in bowl with spoon. Kitchen towel, carrots, tomatoes and crackers surround the bowl.

More Healthy Soup Recipes

Homemade soups are a wonderful way to add more vegetables to your daily diet. I love making a big batch of soup for lunches and dinners. Here are some favorites:

  • Healthy Hamburger Soup – Loaded with vegetables and extra lean ground beef. It’s the perfect soup for busy weeknights.
  • Instant Pot Ground Turkey Kale Soup – Healthy, hearty and made with lean ground turkey. This soup can be put together fast – you’ll have a meal on the table in about 30 minutes!
  • Lentil Tortilla Soup – A vegetarian soup loaded with black beans, lentils, tomatoes, and corn. It’s full of flavor and incredibly easy to make.
  • Cauliflower Soup – I eat this for lunch all the time. This soup is full of goodness including roasted cauliflower and onion in a creamy broth.
  • Classic Tomato Soup with Butterfly Croutons – If you want a classic tomato soup recipe, try this one! It uses a secret ingredient for added nutrition.

Creamy Carrot Tomato Soup

Carrot Tomato Soup is creamy, sweet-tasting, and very satisfying. This soup is dairy-free, gluten-free, sugar-free and full of fiber.
4.67 from 6 votes
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 servings



  • Add cooking oil to a large pot over medium high heat. Saute the minced garlic and onions for 1-2 minutes or until onions turn translucent.
    onions in dutch oven with wooden spoon
  • Add in the carrots and cook another 3-4 minutes.
    baby carrots and cooked onions in dutch oven pot with wooden spoon
  • Add all other ingredients. Bring the pot to a boil then let simmer for 20-25 minutes, stirring occassionally. Soup is done when carrots are soft when poked with a fork.
    tomato soup ingredients cooking in dutch oven pot with wooden spoon
  • Use an immersion blender, or regular blender to puree the soup. If using regular blender, blend in smaller batches being careful as soup will be hot.
  • Serve with croutons, roasted chickpeas or crackers and enjoy! Store leftovers in the fridge for easy healthy lunches.
    pureed carrot tomato soup in blue bowl with kitchen towel, carrots, grape tomatoes and crackers surrounding bowl


Calories: 217kcal | Carbohydrates: 14g | Protein: 3g | Fat: 19g | Sugar: 6g

The nutritional information provided is an estimate and is per serving.

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